Overnight oats with fresh blueberries and bananas in jars on a rustic white wood background
Daily Blog,  Nourishment

Breakfast in a Jar: Overnight Oatmeal

Oatmeal is a popular breakfast food that has been consumed for centuries. It is made from oats, which are a type of whole grain that is rich in nutrients and fiber. Oatmeal has numerous health benefits and is a great way to start your day.

Benefits of Oatmeal:

  1. High in fiber: Oatmeal is an excellent source of fiber, which can help improve digestion and promote regularity. The fiber in oatmeal also helps to lower cholesterol levels and reduce the risk of heart disease.
  2. Rich in nutrients: Oatmeal is packed with essential vitamins and minerals, including iron, zinc, and B vitamins. These nutrients are important for maintaining overall health and wellness.
  3. Lowers blood sugar levels: Oatmeal has a low glycemic index, which means that it releases glucose into the bloodstream slowly. This helps to prevent spikes in blood sugar levels and can be beneficial for people with diabetes.
  4. Supports weight loss: Oatmeal is a filling food that can help you feel fuller for longer. This can help you to eat less and lose weight. Oatmeal also contains a type of fiber called beta-glucan, which has been shown to reduce appetite and increase feelings of fullness.
  5. Boosts immunity: Oatmeal contains a type of fiber called beta-glucan, which has been shown to enhance the immune system. This can help to prevent infections and other illnesses.
  6. Reduces inflammation: Oatmeal contains antioxidants and anti-inflammatory compounds that can help to reduce inflammation in the body. Chronic inflammation has been linked to a variety of health problems, including heart disease, cancer, and diabetes.

A half cup of dry, quick-cooking oats, contains about:

  • 150 calories
  • 5 grams of plant protein
  • 27 grams of carbs
  • 4 grams of filling fiber
  • A few grams of fat

US Department of Agriculture. Cereals, oats, regular and quick, not fortified, dry.

That’s an impressive vitamin and mineral package for a relatively low-calorie food. This all makes oatmeal a nutrient-dense ingredient.

Additionally, oatmeal is a versatile food that can be prepared in many different ways. Whether you prefer it sweet or savory, hot or cold, oatmeal is a nutritious and delicious way to start your day.

Overnight oats are a quick and easy breakfast option that can be made ahead of time and customized to your liking. Here’s a simple recipe for overnight oats:

set overnight oats with berries, coconut, peanut butter, Chia seeds and chocolate chips.

Overnight Oatmeal


  • 1/2 cup rolled oats
  • 1/2 cup milk (dairy or non-dairy)
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or maple syrup (optional)
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • Toppings of your choice (e.g., fresh fruit, nuts, nut butter)


  1. In a mason jar or other container with a tight-fitting lid, combine the oats, milk, chia seeds, honey or maple syrup (if using), vanilla extract, and salt. Stir to combine.
  2. Cover the jar and refrigerate overnight (or for at least 4 hours), this will allow the oats to soften and absorb the liquid.
  3. In the morning, stir the oats to combine and add toppings of your choice.

Some variations you can try:

  • Add mashed banana or pumpkin puree for extra sweetness and flavor.
  • Use flavored milk (e.g., chocolate and vanilla) for a different twist.
  • Top with fresh berries, sliced banana, nuts, or a drizzle of nut butter for added texture and flavor.
  • Add a pinch of cinnamon or nutmeg for a warm and cozy flavor.

As a marriage and family therapist, Jess is dedicated to sharing practical tips and insights to help readers live their healthiest, happiest lives. With a passion for fitness, nutrition, and self-care, they draw from their own experiences and expertise to provide actionable advice and inspiration. Jess believes that small changes can lead to big results, and strives to make wellness accessible and achievable for everyone. Whether it's a new workout routine, a healthy recipe, or a mindfulness practice, their content is designed to help readers make meaningful changes that last.

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